Warm up
2 sets
20 jumping jacks
40 high knees
5 dynamic squat strech
10+10 big arm circles
10 step back lunge + rotation
10 alt leg bodyweight rdl
5 up downs (burpee without chest going ground)
3x10+10m easy shuttle run
rest 1 min and do second round of warm up

Running workout
1200m easy run = jog
2 min walking
1000m easy/moderate run
1 min walking
800m moderate run
1 min walking
1000m easy/moderate run
2 min walking
1200 easy run = jog

IF feeling good on body you should do this running session. Running is something what human body needs to do. AND if you can run with good feeling you can do mostly every metcon pretty good effort.

OTHER OPTION FOR TODAY IS TO DO THE HOME MOBILITY WORKOUT FROM LAST WEEK AND EVEN BOTH THESE. ID DOING RUNNING MAYBE
SKIP THE WARM UP PART IF YOU ARE STILL WARM AFTER RUNNING.